Belly fat is a problem for many people and can be caused by many factors, including poor eating habits, lack of exercise, bad habits, stress, and lack of sleep. Belly fat can have adverse health effects, and evidence suggests it may be linked to heart disease and type 2 diabetes. Even if you are not overweight, you may still have visceral fat deep in your abdomen and around your organs. This is particularly harmful and can cause several health problems. Therefore, it is essential to lose belly fat, and this can be achieved through appropriate dietary changes and regular exercise. Keep reading our blog to learn about exercises to lose belly fat and reduce belly fat.
Table Of Contents
1. Which Exercises Reduce Belly Fat?
2. 8 Simple Exercises To Lose Belly Fat At Home
2. How Can I Lose Tummy Fat Fast?
3. How Can I Reduce My Waist Size?
4. How Can I Reduce My Tummy In 7 Days?
5. Expert’s Advice
6. The Final Say
7. FAQs
8. References
Which Exercises Reduce Belly Fat?
Here are some practical and simple exercises to lose belly fat:
1. Side Plank
The side plank is a fantastic belly exercise to lose belly fat that helps strengthen and tone your shoulders, legs, and obliques. Aside from burning calories and reducing waist circumference, it also helps with back pain.
2. Alternative Lunge
Alternate lunges require you to bring your other leg forward (hence the name), switching between the left and right sides. This fantastic lower-body exercise will help strengthen your leg muscles and buttocks and burn calories.
3. Jumping Jacks
Jumping jacks are one of the best exercises to lose belly fat. They are prevalent plyometric exercises because they can be done anywhere without equipment. They stretch and contract muscles in quick movements, providing a full-body workout. To perform this move, you must stand with your feet wide apart, and your arms extended overhead. Then, place your hands on either side of your body and return to the pose. You can adjust the speed and force.
4. Hip Thrusts
Hip thrusts are a simple exercise designed to strengthen your glutes, hamstrings, and quadriceps. They can also help your knee joints, improve your balance, and improve your mobility. Hip thrusts are also a great way to exercise your core.
5. Butt Kicks
Butt-kicking is an explosive exercise that helps improve your overall speed and strengthen your glutes and hamstrings. It also increases your heart rate and provides an intense workout.
Also Read: Workout Routine With 11 Best Morning Exercises To Reduce Weight And Belly Fat!
8 Simple Exercises To Lose Belly Fat At Home
Here are some basic yet efficient exercises to lose belly fat that you can inculcate in your exercise routine to burn belly fat and transform your physique:
Exercises | Instructions | Reps and Sets | Benefits |
Bicycle Crunch | Lie down on your back with your hands behind your head. Lift your feet off the ground. Bring your left elbow towards your right knee while extending your left leg. Quickly switch sides, bringing your left elbow to your right knee. Continue alternating sides while pedalling. | Do 3 sets of 15 reps on each side. | It works simultaneously with your rectus abdominis and oblique abdominal muscles.
|
Jump Squats | Take a squat position with your feet shoulder-distance apart. Brace your core and push through your entire foot to jump. Land gently backwards to absorb the shock and assume a squat position. | Do 3 sets of 12 reps. | Jump squats increase your heart rate while working your quads, glutes, and hamstrings. They also engage the core for stability. |
Lunges | Start in a standing position with your feet shoulder-width apart. Now, step your right foot forward and lower yourself into a lunge. Rotate your left leg slightly inward and lower your left knee. Push through your entire right foot and return to the starting position. Repeat the same with your left leg. | Do 3 sets of 10 reps on each leg. | Lunges target your quadriceps, hamstrings, and glutes.
You also need a balance that activates your core. |
Jumping Jacks | Start by standing with your feet together and arms by your sides. Jump up explosively, spreading your legs wider than hip-width apart. As you jump, raise your arms overhead, reaching towards the ceiling or sky. Land softly on the balls of your feet with your legs wider apart and arms still overhead. Jump back to the starting position, bringing your feet together and arms back down by your sides. Repeat the motion for the desired number of repetitions, maintaining a steady pace and engaging your core muscles. |
| Jumping jacks are a full-body cardio exercise that raises your heart rate and helps you burn fat throughout the day. |
Dumbbell Sit-ups | Stand with your feet shoulder-width apart. Hold a dumbbell in both hands in front of your thighs. Lower your body into a half squat position, then stand up sharply while pulling the dumbbells to shoulder height. Rotate your wrists and hold the dumbbells at shoulder height. Bring the dumbbells back to the starting position. | Do 3 sets of 10 repetitions. | Dumbbells train your legs, back and shoulders and challenge your coordination. |
Mountain Climbers | Take a high plank position with your wrists directly below your shoulders. Keep your core tight as you pull your belly button toward your spine. Pull your right knee toward your chest and return to the plank position. Then, pull your left knee toward your chest and back. | Do 3 sets of 10 repetitions.
| Mountain climbing is a calorie-burning exercise that gets your heart rate up.
It also targets your core muscles, making it ideal for removing stubborn belly fat and revealing your abs. |
7. Zumba
Doing Zumba regularly can help you burn belly fat faster. One interesting reason is that it is good for your entire body. Zumba classes are high-intensity workouts. They help improve cardiovascular health, lower cholesterol and blood sugar levels and burn belly fat faster.
8. Aerobics
The first step to burning belly fat is to include at least 30 minutes of aerobic exercise in your daily routine. Weight training is excellent for improving muscle strength and increasing lean body mass. Aerobic exercise improves insulin resistance and reduces liver enzymes and triglyceride levels, which increases the risk of diabetes and heart disease.
Also Read: 5 Best Home Exercise Workout Plans With Personalised Tips And Routines!
How Can I Lose Tummy Fat Fast?
Here are 10 tips to reduce belly fat:
1. Consume Plenty Of Soluble Fibre
The gel that forms when soluble fibre absorbs water helps slow the passage of food through the digestive tract. Studies have shown that this type of fibre promotes weight loss by making you feel full, which naturally causes you to eat less. As a result, your body can absorb fewer calories from food.
Also Read: Elevate Your Workout Routine With These 11 Best Evening Exercises For Weight Loss
2. Avoid Foods Containing Trans Fat
Trans fat is created when hydrogen is added to unsaturated fats such as soybean oil. Although some margarines and spreads still contain the substance, many food manufacturers have stopped using it. It is also often added to packaged products. Animal and observational studies have shown that these lipids are associated with inflammation, heart disease, insulin resistance, and increased belly fat.
3. Don’t Drink Too Much Alcohol
One way to reduce belly fat is to reduce alcohol intake. Studies have shown that drinking too much alcohol can also contribute to belly fat accumulation. Observational studies have shown a strong link between excessive alcohol consumption and a much higher risk of abdominal obesity or excess fat accumulation around the waist. Reducing your alcohol intake may help you lose weight.
4. Eat A High-Protein Diet
The most important tip for reducing belly fat is to consume high protein. A high-protein diet increases the production of the hormone PYY, which promotes satiety and suppresses hunger. Protein also increases your metabolic rate and helps you maintain muscle mass while losing weight.
5. Reduce Stress
Stress can cause belly fat to accumulate by causing the adrenal glands to produce cortisol, often known as the stress hormone. Studies show that excessive cortisol levels cause belly fat accumulation and increased hunger. Women with larger waistlines also respond to stress by producing more cortisol. Enjoy a fun hobby that can help you relieve stress and lose belly fat. Yoga and meditation are valuable skills.
6. Don’t Eat Many Sugary Foods
Another way to lose belly fat is to reduce sugar intake. Sugar contains fructose, and excessive consumption has been linked to several chronic diseases. These include fatty liver disease, type 2 diabetes, heart disease, and obesity. Remember that belly fat accumulation can be caused by factors other than refined sugars. Even healthy snacks like natural honey should be consumed in moderation.
7. Do Aerobic Exercise (Aerobic Exercise)
Cardiovascular exercise (cardiovascular exercise) is a great strategy to burn calories and improve your health. According to studies, this is also one of the best exercises for reducing belly fat. However, results are mixed on whether moderate-intensity or high-intensity exercise is best for you. In any case, the frequency and duration of training are more important than the difficulty level.
8. Reduce Your Carbohydrate Intake, Significantly Refined Carbohydrates
One way to lose belly fat is to reduce your carbohydrate intake. Overweight people, those at risk of developing type 2 diabetes, and those with polycystic ovary syndrome who eat a diet with less than 50 grams of carbohydrates per day experience reduced belly fat (PCOS). You don’t have to follow a low-carb diet strictly. Replacing raw starchy with refined carbohydrates can help improve metabolic health and reduce belly fat.
9. Do Resistance Training (Weight Lifting)
Resistance training, also called weightlifting or strength training, is essential for maintaining and building muscle mass. Research in people with prediabetes, type 2 diabetes, and fatty liver disease suggests that resistance training may also help you lose belly fat. A study of overweight adolescents found that combining strength training and aerobic activity was the most effective way to reduce visceral fat.
10. Avoid Sugary Drinks
Liquid fructose is found in sugar-sweetened beverages and can cause belly fat to accumulate. Studies show that drinking sugary beverages causes more fat stored in the liver. If you want to lose belly fat, it’s best to avoid sweet drinks such as soda, punch, sweet tea, and alcoholic cocktails.
Also Read: Unlock The Best Exercises For Weight Loss At Home With Workout And Yoga Routine
How Can I Reduce My Waist Size?
When you indulge in exercises to lose belly fat also impacts your waist size. To reduce your waistline, you should keep in mind & follow the following things:
1. Track Your Food Intake And Exercise
There are many ways to reduce belly fat and waist size, but the most important is to eat fewer calories than you need to maintain weight. You can track your calorie intake by keeping a food diary or using an app or online food tracker. This strategy has been proven to help people lose weight.
2. Eat Fish Every Week
Fish are very healthy. They are rich in high-quality protein and contain disease-preventing omega-3 fatty acids. Some studies suggest these omega-3 fatty acids may also help reduce visceral fat. Eat oily fish 2-3 times a week.
3. Don’t Drink Fruit Juice
Fruit juice contains vitamins and minerals but contains the same sugar as soda and other sweetened beverages. Excessive drinking can lead to belly fat accumulation. Replacing fruit juice with water, unsweetened iced tea, or sparkling water with a slice of lemon or lime can help reduce belly fat.
4. Add Apple Cider Vinegar To Your Diet
Apple cider vinegar has several health benefits, including lowering blood sugar levels. It contains acetic acid, which has been shown in several trials to reduce belly fat accumulation and waist size. Undiluted vinegar can destroy tooth enamel, so dilute it with water.
5. Eat Probiotic Foods Or Take A Probiotic Supplement
Bacteria, known as probiotics, are present in many foods and supplements. They offer health benefits, including strengthening the immune system and improving digestive health. Probiotic supplements typically contain different types of bacteria, so make sure the supplement contains at least one of these bacterial strains.
6. Try Intermittent Fasting
Intermittent fasting has recently become popular as a weight loss strategy. This eating schedule alternates between eating and fasting periods. There is evidence that regular fasting, including intermittent fasting, may not be as beneficial for women as it is for men. Some variations of intermittent fasting may seem preferable, but if you experience side effects, you should stop fasting immediately.
7. Drink Green Tea
Green tea is an exceptionally healthy drink. The antioxidant epigallocatechin gallate (EGCG) and its caffeine speed up metabolism. Catechins, such as EGCG, have been the subject of several studies, and several studies have suggested that drinking green tea and exercising may have more significant benefits.
8. Change Your Lifestyle And Combine Different Methods
How many of these skills involve healthy eating and lifestyle in general? None of the things on this list will have much impact on their own. Achieving positive results requires combining several proven, practical approaches. So, changing your lifestyle constantly is the secret to reducing and preventing belly fat.
9. Start Strength Training
Full-body strength training is essential to losing belly fat, especially if you want to maintain weight long-term. Almost everyone should include strength training in their fitness regimen. This is true because strength training promotes muscle growth, which replaces stored fat. Additionally, muscles have an active metabolism, so they continue to burn calories even after exercise, which helps with overall fat loss.
Also Read: Best Workout Routine For Cutting Fat With 3 Body Splits And 12-Week Cut Plan!
How Can I Reduce My Tummy In 7-Days?
Here are some tips to help reduce belly fat accumulation in your abdomen-
1. Get Enough Sleep
Sleep affects many aspects of your health, including belly fat accumulation. Studies have shown that adults who exercise less than six hours develop more visceral fat. Lack of sleep increases ghrelin levels in the body and decreases leptin levels, which increases hunger. Sleep deprivation also causes metabolic and endocrine changes that impair glucose tolerance. Studies have shown that people with irregular sleep schedules are more likely to engage in unhealthy eating habits, such as overeating or emotional eating. So, while being well-rested can help you control your cravings for comfort foods, lack of sleep can make it difficult to resist temptation. This can cause hormonal imbalance in the body and lead to weight gain. You need at least 8 hours of sleep each night to control fat gain. Sleep quality is just as crucial as overall sleep time.
2. Drink Plenty Of Water
There is a positive correlation between water consumption and weight loss. Studies show that water helps your body effectively metabolise stored fat. Drinking water throughout the day lets you stay full and control your appetite. Sometimes, our bodies mistake thirst for hunger, so drinking water before snacking is a good idea to test your body's needs. The best “drink” to quench your thirst is water. It’s best to drink water because juices and sodas contain sugar and increase calorie intake.
3. Regular Exercise
Daily exercise has been proven to help control weight. Although this is an undeniable fact, there are various claims about the intensity of daily training. However, your training plan should be proportional to your gender, age and BMI. You should consult a personal fitness trainer before beginning high-intensity weight training.
4. Track Your Calories
Additional calories are stored in the body as fat. You should track the number of calories you consume and burn each day. This will help prevent fat accumulation in your body. Many factors affect calorie requirements, making it difficult to track them accurately. Therefore, it is best to use a calorie calculator to help you determine how many calories you need and how many calories you should eat and burn. Additionally, a nutritionist can provide customised solutions based on your needs
5. Don’t Skip Breakfast
Breakfast is the most important meal of the day as it gives you the energy to start your day. Studies have shown that skipping breakfast slows your metabolism. Plus, on days you skip breakfast, you’re more likely to make poor food choices throughout the day. Eating a healthy breakfast throughout the day can help reduce food cravings and prevent excessive hunger. Make a healthy, wholesome breakfast with whole foods like eggs, oats, fruits, and nuts.
Also Read: 12 Best Abdominal Fat Workout Exercises And Ways To Lose Belly Fat in 15 Days!
Expert’s Advice
Accumulating belly fat can be embarrassing and increases your risk of several unhealthy conditions, including diabetes and obesity. For this reason, people want to reduce their belly fat. Lack of exercise and overeating are also causes of increased belly fat. Healthy eating habits and regular exercise are practical ways to burn belly fat.
Health Expert
Lavina Chauhan
The Final Say
Abdominal or visceral fat refers to fat accumulated around the abdomen and internal organs. It is more harmful than subcutaneous fat (fat stored just under the skin) because it can increase the risk of various diseases, such as heart disease, diabetes, and some cancers. Exercise alone may not directly affect belly fat, but it promotes overall weight loss and, combined with a healthy diet, may help you shed some kg’s.
FAQs
1. What are some exercises to lose belly fat in a week at home?
some exercises to lose belly fat in a week at home are-
- Jumping rope
- Speed walking
- Aerobics
- Running
- Bicycle Crunch
- Burpees
2. What are some exercises to lose belly fat quickly?
Some exercises to lose belly fat quickly are-
- Cycling
- Swimming
- Planks
- Mountain climbers
- Lying leg raises
- Crunches
3. What are some exercises to lose belly fat and weight?
Some exercises to lose belly fat as well as your weight are-
- Dancing
- Running
- Swimming
- Aerobics
- Zumba
- Pilates
- Yoga
References
- https://www.health.com/weight-loss/11-reasons-why-youre-not-losing-belly-fat
- https://www.health.harvard.edu/staying-healthy/abdominal-fat-and-what-to-do-about-it
- https://blog.decathlon.in/articles/tips-to-lose-belly-fat
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